Mediterranean diet for weight loss menu for a week

Средиземноморская диета для похудения - меню на неделю

There are many diets, which are based on the principles of nutrition in some countries. Among the effective methods of losing weight is the Mediterranean diet, which uses the characteristics of proper nutrition. There are options that are recommended as a healing food.

Mediterranean diet – what is it?

The Mediterranean countries have their own gastronomic peculiarities, which became the basis of a special system of nutrition and offered her Dr. Ansel Keyes. He believes that human health directly depends on how many fats of animal origin he uses. Many people are interested in what is included in the Mediterranean diet, so traditionally it is based on the use of products with a small amount of fat, but the emphasis in nutrition is on cereals.

Mediterranean diet – pros and cons

To understand whether the method of weight loss attention, you should consider its advantages and disadvantages. An important plus is that nutritional guidelines are similar to the basic rules of diet and healthy nutrition. The benefits can be assessed, learning benefits of the Mediterranean diet, so it helps to lose weight, improves health, preserves the beauty and prolongs youth. Another advantage is the wide selection of permitted foods, and thanks to the variety of the diet, the risk of disruption is minimized.

Is the Mediterranean diet and cons of, for example, it cannot cope with obesity and lose weight in a short period of time. This method of weight loss requires serious financial costs and the necessary products are often unavailable. Due to the presence of large amount of fiber the diet can not be used in ulcers and other problems with the digestive system.

Средиземноморская диета для похудения - меню на неделю

The principles of the Mediterranean diet

Thanks to the basic rules of this method of weight loss greatly decreases the risk of failure. It does not imply a strict diet and is based on the characteristics of PP. There is a pyramid of the Mediterranean diet, which can determine what products and how often you need to use. Below are the items for daily menu and at the top that you can include in the diet often. The basics of the Mediterranean diet the following:

  • Vegetables and fruits allowed to eat in unlimited quantities, but it is better to choose unsweetened and not starchy fruit. Their use is largely in raw form, but is allowed and heat treatment: steaming, in the oven and on the grill.
  • Cereals should before cooking be soaked for a day to remove excess starch.
  • To maintain water balance should drink at least 1.5-2 liters per day.
  • Instead of all culinary fats use only olive oil that contains essential fatty acids omega-3.
  • The Mediterranean diet includes frequent consumption of food in small portions.
  • It is recommended to refuse salt replacing it with herbs and spices. Sugar is bad, and it is better to use honey or other natural substitutes like stevia.
  • Средиземноморская диета для похудения - меню на неделю

    Mediterranean diet for weight loss

    To make your menu, you need to take into account some recommendations for each meal. Breakfast is to select cereals and for lunch suitable for pasta, rice and vegetables. Dinner includes protein products, supplemented with vegetables. Mediterranean diet menu for a week of which you can make independently, allows the use of desserts, but only with fruit. It is important to eliminate from your diet fast food, vegetable oil, sausages and other junk food.

    Средиземноморская диета для похудения - меню на неделю

    Mediterranean diet – Russian variant

    Since some of the products from the original diet of the Mediterranean countries for Russia are expensive, there had been some replacement. Mediterranean diet menu which are according to the rules involves the use of olive oil, and high-quality varieties to replace crude sunflower oil, adding in the diet of pumpkin seeds or sunflower. Instead of salmon you can eat mackerel or even herring, adding a menu with linseed oil. Use pasta made of durum wheat and cereals of domestic producers.

    Средиземноморская диета для похудения - меню на неделю

    New Mediterranean diet RA’anana

    The presented method is aimed at healthy weight reduction and retention. To use its principles in a long time and even life, since it brings the body only benefits. Anti-inflammatory and anti-Allergy diet Raanana was proposed by Dr. A. Sterngarten, which represented the excess of fat mass as a chronic inflammatory process. Have with this technique a number of advantages.

  • A balanced ratio of PFC.
  • Reduces existing inflammation.
  • Supplies healthy fats that are important for health.
  • The Mediterranean diet consists of natural products useful for the body.
  • In the diet is food that contains organic matter.
  • The menu is diverse, therefore the risks of disruptions are equal to zero.
  • Mediterranean diet to lower cholesterol

    The technique of weight loss is beneficial to health, helping to cope with different diseases and other malfunctions of the body. Mediterranean diet recommended for people with elevated cholesterol. Diet means eating healthy food in which no substances worsening the condition of the vessel. Healthy foods of the Mediterranean diet for reducing cholesterol: green vegetables, nuts, flax seeds, olive oil, salmon and whole grains.

    Mediterranean diet in diabetes

    One of the modifications of the Mediterranean diet is the technique proposed by Lydia Ionova, and it is recommended for diabetics. It is unlike the original contains less bread and cereals, but vegetables, fruits and meats more. The importance of water, the amount of which should be calculated depending on the body mass. Mediterranean diet for diabetics ion helps avoid spikes of glucose in the blood, lowers cholesterol and normalizes lipid metabolism.

    Средиземноморская диета для похудения - меню на неделю

    The Mediterranean diet recipes

    Given the wide range of permitted foods, it is understandable that there are a huge number of recipes of different dishes. Appetizers, salads, side dishes, first and second courses, and desserts, can all be used to produce your diet. Recipes for Mediterranean diet is simple and doesn’t require any special culinary skills. For example, here is a method of preparing gazpacho and vegetable risotto.

    Recipe gazpacho

    Средиземноморская диета для похудения - меню на неделю


    • tomatoes – 6 PCs.;
    • cucumber – 1 PC.;
    • pepper red – 1 piece.
    • onion – 1 PC.;
    • garlic – 3 cloves;
    • salt – 5 g;
    • white bread – 2 slices;
    • wine vinegar – 2 teaspoons;
    • olive oil – 35 g;
    • salt, pepper and herbs.


  • Chop the garlic and RUB it with salt. Add the dried bread, butter and thoroughly mash everything until smooth.
  • Vegetables grind in a blender, add ground bread and wine vinegar. To taste put the spices and herbs.
  • Recipe risotto

    Средиземноморская диета для похудения - меню на неделю


    • onion – 1 PC.;
    • garlic – 2-3 cloves;
    • zucchini – 1 PC.;
    • eggplant – 1 PC.;
    • pepper – 1 PC.;
    • rice – 1 tbsp.;
    • vegetable broth – 1.5 l;
    • oil 17 g;
    • dried herb.


  • Grease a baking tray with oil and place on it the slices of zucchini, eggplant and pepper. Bake in the oven for 20 min.
  • In a pan sauté chopped onion with carrots and garlic. After add the rice and cook until it becomes transparent.
  • Portion pour broth and cook until tender rice periodically, stirring occasionally. Serve, adding vegetables.

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